Knee problem

[Zimbo38]

I completed the C25K and it is a great motivator for sure. Now doing a 5K run 5 times a week and loving it. Only problem is my right knee is really swollen and painful. So want it to heal as I don’t want to lose what I have built up in fitness so far. I still have 10kgs to lose!!!

[IannodaTruffe Mentor]

You don't say when you graduated, but five runs per week is not allowing a rest day between all runs, so you are probably overdoing it. Certainly easing back and maintaining the rest day between runs would help your knee recover.

This guide to post C25K running healthunlocked.com/couchto5... has links to an article about running consecutive days, which it doesn't recommend until you have at least six months of regular running under your belt. I would suggest waiting longer.

Are you varying the pace of your runs? 75-80% of your running is recommended to be at an easy conversational pace, building stamina for the 20-25% hard pushing runs.

Ease back, or you may not be running at all in the near future.

Take care.

[Hidden]

I suggest resting a swollen and painful knee entirely from running for a week or more; its really a bad idea to ignore injured joints. If it doesn't improve from resting it you should seek some expert advice. Just my opinion of course.

[UnfitNoMore Graduate]

Looks to me like an overuse injury as you started C25K 3 months ago and skipping rest days isn’t recommended until you’ve been running at least a year. Rest it and lets hope it’s not anything serious.

[grumpyoldgirl Graduate]

Woah there now, zimbo! Don't run on an injury, you can jeopardize your recovery. I understand you don't want to lose fitness. Been there done that 😥 but honestly, give yourself a week off, your fitness won't suffer and your knee will thank you for it.